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1、ThesecrettoahealthydietOnequestionImfrequently asked isWhatsthesecrettoahealthydiet?Theanswer isnt all thatmysterious.You justhave to keep somebasic guidelines inmind,beginningwith:Whetheryourealreadytrimortryingtoloseweight,oneofthebestthingsyoucandoforyourwaistlineandyourhealthistodownsizeyourdish
2、ware.CornellUniversitynutritionresearcherBrianWansink,PhD,hasfoundthatswitchingfroma12-inchtoaten-inchplateleadspeopletoeat22percentfewercalories.1.Usesmallerplates.Ifyoudownsizedonlyyourdinnerplate,youdbeeliminatingmorethan5,000caloriesamonthfromyourdiet.Itreallyisthatsimple.2.Makehalfofeverymealfr
3、uitsorvegetables.At breakfast,fill your bowl halfway with cereal,then top it off withberriesorslicedbanana.Atlunch,eatasmallerorhalfsandwich,andaddtwopiecesoffruit.Atdinner,makesureyourplateisatleast50percentsalad,broccoli,asparagus,cauliflower,orwhateverveggieyou choose.This ensures that you get en
4、ough nutrients andautomatically reduces the amount of fat and calories you consume(providedyoudontgocrazywithfattydressingsandtoppings).The first problem with grabbing and gulping is that itusuallymeansfastfood.Andevenasmallishfastfoodlunch(small burger,medium fries,diet soda)deliversaround 800 calo
5、riesmore than the average womanwouldwanttogetatdinner.Whenweeatonthego,ourbrainstendtoregisterthefoodasasnackregardlessofhowmanycaloriesweconsumeleadingustoovereatatournextmeal.3.Donteatontherun.4.Theshorterthe4.Theshortertheingredientlist,theingredientlist,thebetter.better.Most of the healthiestfoo
6、ds have only oneingredient:Thinkbroccoli,spinach,blueberries,etc.Longerlistsgenerallymeanmore sugar,more salt,more artificial flavors.Moreunhealthystuff.5.Nutritiousfooddoesnthavetobeexpensive.Thesmartchoicescostnomore.Infact,therewasapotentialsmall savings associated with the healthy selections.And
7、thats without considering such economical options asoccasionallysubstitutingbeansorlentilsformeat,ormakingasandwich at home rather than spending money at a rest-aurant.6.Takeanextratenminutesadaytopreparehealthymeals.By devoting a few minutes toplanningformorenutritiouseating,youinvestinyourownhealt
8、handthatofyourfamily.AndwhenIsayfew,Imeanit:StudiesfromUCLAsuggest that a wholesome home-cookeddinnertakesonlyabouttenminutes longer to prepare,onaverage,thanservingprocessedorready-made food.If you makeenoughforleftoversyoullsavetimein the long run.And dont forget:Obesity,diabetes,andheartdisease a
9、ll lead to doctor andhospitalvisitswhich takealotoftime.7.Stopeatingbeforeyoufeelfull.Slowthepaceofyourmeals.Payattentiontowhatyoureeating.Andcallitquitswhenyoureabout80percentfull.After a pause,youll likely find that mostly full is fullenough.Studiesindicatethatsimplybyeatingataleisurelypace,youcou
10、lddropupto20poundsayear.Asany5-year-oldorpickyeatercanattest,familiarity is a powerful driver of dietarypreference.Buttastebudsaremalleableandcanbetaughttoappreciatenewandsubtlerflavors.Whenyouswapprocessed,high-fat,sodium-packed,andoversweetenedfoodforhealthierfare,itcantakeonetotwoweeksbefore your
11、 taste buds acclimate.Dontexpecttolove new flavors right away(andcertainlydontexpectyourkidsto).Justkeepserving the new dishes,and soon neitheryou nor your palate will recall what all thefusswasabout.8.Retrainyourpalate.9.Sitdowntodinnerwiththeentirefamily.Kidswhoeatwiththeirparentsarelesslikelytoco
12、nsumejunk,lesslikelytoovereat,andlesslikelytobeoverweight.Parentswho eat with their childrenreportgreatersatisfactionwithfamily life.And families whoeattogetherarefarlesslikelytobeplaguedbyeatingdisorders,drug use,smoking,and alcohol abuse.Thats aremarkablebenefittosomethingassimpleassittingdown tog
13、ether for a familymeal.10.Youreallyarewhatyoueat.Thebestwaytokeepyourbodyhummingistoeatawell-rounded,nutritiousdiet.Asforbettermentalacuitywell,yougettheidea:Yourbraindependsonthevitalityofyourheart,lungs,liver,kidneys(you name the organ)to be in tip-topshape.Thebestwaytobringoutyourbestattributesis
14、tofoster your overall health through smart eatinga diet thatfavorsproduce,grains,legumes,andleansourcesofprotein,suchasfishandsoy.Andasisknowntoall,tobaccoanalcoholarethetwogreatestevilsthatcreatnegativeaffectionsonourhealth.Thusamanshoulddefinitelybesureofwhattoeatandwhatnot,whattodrinkandwhatnot.Besides,joiningafamilyoutdoorpinicinashiningweekendwouldbealovelywaytokeeppsychologically/mentallyhealthy.Anyway,healthisthemostpreciousgiftthatmancaneverhave.THANKS